Snatch up to a heavy single, C&J up to a heavy single, FS the C&J weight for several sets of 3 reps. If you miss a weight 3x, stop. Do this 1-2-3x a week, always take a day off between workouts. Simple.

Snatch up to a heavy single, C&J up to a heavy single, FS the C&J weight for several sets of 3 reps. If you miss a weight 3x, stop. Do this 1-2-3x a week, always take a day off between workouts. Simple.

Thank you Pat - I like it.

Would you have any recommendations in terms of desired weight/ effort/ intensity each session?

Snatch up to a heavy single, C&J up to a heavy single, FS the C&J weight for several sets of 3 reps. If you miss a weight 3x, stop. Do this 1-2-3x a week, always take a day off between workouts. Simple.

Looking at the OPs stats his main issue is that he is too weak. I don't feel that your recommendation really addresses this. I also don't think that simply "working up to a heavy single" every workout is likely to address all technique issues.

Looking at the OPs stats his main issue is that he is too weak. I don't feel that your recommendation really addresses this. I also don't think that simply "working up to a heavy single" every workout is likely to address all technique issues.

How strong does he need to be to C&J 95 and Snatch 75? What are you basing that on What would you have him to do get to these goals? There are many, many, many plans out there for a beginner weightlifter. There is even a plan on this very site! But, he asked for a simple plan.

The best exercise to improve the snatch is the snatch. That is simple, but forgotten by many. You can tell him, snatch grip pulls from the hang, OHS, snatch balances, etc. how much do these exercises actually carry over to the snatch? But again, in a simple plan, just snatch.

The best exercise for the C&J is the C&J. Again, this guy has a very finite amount of time to train. He should be doing what provides the best bang for his buck.

Finally, add an additional strength move that also improves mobility/flexibility and works the position of receiving in the clean. Front Squats, done with an upright torso, bar on the shoulders, elbows up, strong lat spread, A2A.

How strong does he need to be to C&J 95 and Snatch 75? What are you basing that on What would you have him to do get to these goals? There are many, many, many plans out there for a beginner weightlifter. There is even a plan on this very site! But, he asked for a simple plan.

The best exercise to improve the snatch is the snatch. That is simple, but forgotten by many. You can tell him, snatch grip pulls from the hang, OHS, snatch balances, etc. how much do these exercises actually carry over to the snatch? But again, in a simple plan, just snatch.

The best exercise for the C&J is the C&J. Again, this guy has a very finite amount of time to train. He should be doing what provides the best bang for his buck.

Finally, add an additional strength move that also improves mobility/flexibility and works the position of receiving in the clean. Front Squats, done with an upright torso, bar on the shoulders, elbows up, strong lat spread, A2A.

He's cleaning 90kg and jerking 90kg with a best back squat of 112,5kg. He is very unlikely to improve on that ratio, i.e. in order to get more overhead he needs to get stronger. I don't think snatching, c&j-ing for singles and front squatting for triples three times a week (all weights based on feel) is the most effective way to get stronger for most lifters. Of course it satisfies the simplicity requirement.

If nothing else I would add some form of programming on the front squats (and add in back squats) to give him a feel of where he is heading.

He's cleaning 90kg and jerking 90kg with a best back squat of 112,5kg. He is very unlikely to improve on that ratio, i.e. in order to get more overhead he needs to get stronger. I don't think snatching, c&j-ing for singles and front squatting for triples three times a week (all weights based on feel) is the most effective way to get stronger for most lifters. Of course it satisfies the simplicity requirement.

If nothing else I would add some form of programming on the front squats (and add in back squats) to give him a feel of where he is heading.

This is where we differ. I think the vast majority of working adults, guys who fit training into what little bit of free time they have left between work and family, would do much better on a very simple plan. They may or may not be "most lifters".

What happens when the "plan" calls for 5x5 BS at 85% and he was up all night with a sick 3year old, was too busy at work to eat lunch and now at 5pm has do 5x5 because it is Friday and that is what the plan says to do? Life happens, which is why going by feel is a great way to train for certain people.

This is where we differ. I think the vast majority of working adults, guys who fit training into what little bit of free time they have left between work and family, would do much better on a very simple plan. They may or may not be "most lifters".

What happens when the "plan" calls for 5x5 BS at 85% and he was up all night with a sick 3year old, was too busy at work to eat lunch and now at 5pm has do 5x5 because it is Friday and that is what the plan says to do? Life happens, which is why going by feel is a great way to train for certain people.

You are assuming that somebody has the judgement to go by feel and find appropriate weights which will allow him to progress (in the long term) if you prescribe "go by feel" and offer no guidance on percentages or long term progression but that this same person does not have the judgement to go by feel in adjusting percentages/reps/sets of a program downward (or upward) on a given day if he notices that adhering to the percentages would not make a lot of sense?